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Eating for enjoyment and with an awareness of nourishing every system in the body matters year-round. In November, the Osteoporosis Society of Canada takes the opportunity to encourage reflecting on whether nutrient needs for strong bones are being met or not.

In thinking about nutrients for bone health, calcium and vitamin D are best known, yet a complete and well-balanced diet approach remains the optimal strategy for getting all of the bone-boosting nutrients. Magnesium, phosphorous, potassium, fluoride, boron, copper, other trace minerals and vitamins including A, B, C and K all play a role.

Plant-based eating is the ideal way to eat a wide variety of nutrient-dense foods. However, as many opt to move away from traditional dairy sources of calcium like cow’s milk, yogurt and cheese, it’s important to ensure adequate amounts of non-dairy calcium and other bone-boosters make a regular appearance on your plate.

As illustrated in the photo, leafy greens like kale along with collard greens and Swiss chard are sources of calcium. Broccoli, oranges, seaweed, almonds, sesame seeds, black-eyed beans and calcium-fortified non-dairy beverages like almond milk also contribute.

One source of bone-boosting nutrients that is often forgotten is dried plums. Also known as prunes, dried plums typically only come to mind for their role in digestive health and regularity for being a source of fibre. Eating ~5 prunes supplies about 100 calories, similar calories to one serving of other fruit such as an apple, banana or handful of grapes. Prunes are naturally sweet yet have a low glycemic index. In recent bone health studies, eating one daily serving of about five California prunes (40 grams) has shown to help slow bone loss (particularly in post-menopausal women). Definitely worth adding to your regular meal or snack rotation in your total approach to strong bones and a healthy body.

Driven by the sustainability of a healthy food supply for all, we’re starting to see many new and ‘exciting’ cricket protein-based products in the marketplace.

Seem weird? Although entomophagy (eating bugs) is not yet very common in Canada, the US and Europe, over 1400 insect species are consumed by about 2 billion people in over 80 countries worldwide! This includes bugs like locusts, grasshoppers, mealworms, beetles, ants, wasps and caterpillars. Deep fried crickets are not uncommon in Mexico. In China, cockroaches are ground and used in the pharmaceutical industry. Some would argue that we already eat at least a few bugs inadvertently based on what is considered acceptable in the food supply in such foods as rice or ground coffee.

Cricket Farms

Edible insects don’t come from the dusty corners in the basement of an abandoned house or even from the yard on a summer night. Crickets for the food supply are raised in Canada in hygenic, inspected farms that take little space. The ‘farms’ are kind of like condominiums for crickets and are crowded, the way the crickets naturally like it. After about 8 weeks for the crickets to grow, they are washed in potable water then roasted at 225ᵒF and ground into a flour-like powder. Entomo Farms of Ontario is a supplier to Canadian food companies like CrickStart and Coast Protein that are making cricket-based protein powder, energy bars, crackers, cookies and more. (In the USA, there are currently a few more cricket companies such as Ex5, Six Foods, Big Cricket Farms and Crik Nutrition that sell their products online.)

Eco Benefits of Eating Crickets

Raising crickets uses 2000 times less land and water when compared to raising beef. Crickets grow 12x faster and produce 100x less greenhouse gas. This is even less than plant sources of protein like soy, brown rice and hemp. The United Nations considers insects an important food of the future. Even the frass (cricket poop) is being used as a certified organic plant fertilizer.

Cricket Nutrition

Crickets are a high protein, low carb, nutrient-dense food. Although it varies based on age, activity level and other factors, in a general sense for reference, adults need approximately 1-1.8 grams of protein per kilogram body weight each day. In 2 tablespoons of cricket powder there are 14 g of protein and 84 calories.

Cricket protein provides double the protein of beef, 2x more calcium than milk, 7x more omega 3 than salmon, 2x iron of spinach, 3x the potassium of bananas, 50x more vitamin B12 than chicken. B12 is very important for brain and nerve health. All 9 essential amino acids can be found in cricket protein. Crickets are gluten-free. Even the exoskeleton, chitin, is considered valuable prebiotic fibre that’s good for gut health.

Eating Crickets

Crickets are thought to be the”gateway bug” as they are often the first insect a person tries. As most folks don’t want to eat them whole as pictured above, crickets are typically ground into flour used in snack bars, cookies, crackers and even foods like tortillas and meatballs. Canada’s largest grocer, Loblaws (Superstore), is now carrying cricket powder under it’s President’s Choice label. Some natural foods chains are selling bags of whole roasted, crunchy crickets said to be ‘chirps’, a salty, crunchy snack food thought to be like eating potato chips (for some).

I’m not suggesting you replace all current protein in your diet with crickets but if you’re a curious eater, give them a try. If you try the cricket flour in baking something like muffins, try subbing it in for about 1/4 of the flour the recipe calls for and still making up the balance with regular wheat flour or other flour you’re using.

Often described as earthy, nutty or ‘mushroomy’ tasting with a bit of a gritty or grainy texture, they’re nutritious and worth adding to a well-balanced and varied diet rich in vegetables and plant foods.

Although eating fresh, locally-sourced food is the gold standard when it comes to eating well, an important part of remaining consistent with healthy eating all year-round, is knowing how to get the most from the support systems in your kitchen. One very important supporting tool: your freezer.

When quality meals are stocked and used within 3-4 months, there’s no need to worry that they’re not nutritious coming from the freezer.

Six great examples of meals that can made in advance, frozen and easily thawed on busy weeknights:

Hearty Soups – include pulses like chickpeas or dried beans for protein along with lots of vegetables. Find great soup recipes at lentils.org and pulsecanada.com.

Vegetable Lasagna – whether using ground meat or going meatless in your lasagna, layer in lots of vegetables. Thinly sliced zucchini strips are an awesome substitute or add-in for regular lasagna noodles – and they’re local and in-season right now.

Fish cakes – easy to make by combining eggs, breadcrumbs (regular or GF) and seasonings with canned salmon, tuna or crab made into patties

Pancakes – make in bulk, layer with wax paper and freeze

Mexican Casserole – make burritos, layer in a casserole covered with tomato sauce and a sprinkle of cheese

5 Super Nutritious Items to have on hand in the freezer for easy meal boosts:

Nutritional Yeast – sprinkle on any cooked dish, soups, salads. It adds a slightly cheese-y flavour and lots of vitamin B12. Great for everyone, but especially for those eating fewer animal foods which are traditionally the best source of B12.

Vegetables – frozen peas and Brussels sprouts are two faves that come close to the taste and texture of fresh

Nuts and seeds – for quick sprinkling on salads for added protein, fibre and minerals

And, 3 overall tips for making the back-to-school routine healthier and easier:

Get consistent again with good quality vitamins. Important all year-round is vitamin D (a must for all adults over 50), especially since we won’t be in the sun as much come fall and winter. A good multivitamin, omega-3 and potentially also a pro-biotic can also be very helpful for many people. The Essentials vitamins by Jamieson are a high quality, Canadian-made line. Be sure to discuss your individual needs with your dietitian before taking supplements.

Pack lunches the night before – when cleaning up from dinner, quickly putting lunches together is a lifesaver come the next morning.

Shop for vegetables at least twice each week to make it consistently possible to plan meals with vegetables as the central focus.

Wishing you a very smooth, healthy transition back into the fall schedule!

As a big fan of making at least half your plate vegetables in most meals, I encourage planning meals in which the vegetables have a starring role on the plate. In theory, this is extra easy to do in the summer with the abundance of fresh, in-season vegetables – many locally grown. But too often meals are heavily focused on what meat or protein will be on the grill and the veggie sides end up being an afterthought.

Instead of skimping on the veggies or grabbing a last minute not-s0-great commercial coleslaw or mayo-heavy potato salad, try these easy ideas:

Wash and slice potatoes, yams or sweet potatoes. No peeling needed. Toss in a little canola oil, season to taste with salt and pepper and grill.

Use a grill basket for any combination of chopped vegetables – basically a stir fry but on the BBQ. Try a combo of colourful bell peppers, zucchini and/or mushrooms. Try grilling a few sliced dill pickles to serve warm with the vegetables.

Wash a large head of romaine lettuce, slice into quarters length-wise and wash again. Drizzle with a little canola oil and grill lightly. Serve warm drizzled with balsamic vinaigrette and toasted pumpkin seeds.

Make a roasted guacamole or salsa by lightly grilling avocado and tomato halves. Then, chop and combine with freshly squeezed lime juice and fresh cilantro.

Try cauliflower popcorn. Make by crumbling an entire head of fresh cauliflower into popcorn sized pieces. Toss with 2 tablespoons of canola oil and a little sea salt. Spread evenly on a baking sheet lined with parchment paper. Roast at 425ᵒF for about 30 minutes, tossing halfway, until golden and slightly crispy.

Grill or boil cobs of corn. Serve with melted butter combined with cayenne pepper flakes and fresh lime juice for Chili Lime Corn on the Cob.

Toss together a quick Greek salad of in-season tomatoes and cucumbers, olives and Feta cheese. Give it a protein and fibre boost with the addition of cooked lentils, black beans or chickpeas.

Chop kale and grate fresh carrots and beets. Makes a great accompaniment for just about anything on the grill, especially when drizzled with Glorious Kale Salad dressing.

If chopping vegetables really isn’t your thing, there’s a new product in the Produce department you may like. Made by Manns, the people who provide snap peas and lots of slaw mixes, Nourish Bowls combine chopped vegetables like broccoli, kohlrabi, Brussels sprouts with whole grains and a flavourful sauce. They’re great on their own or served along with your hot off the grill burgers or skewers.

For LOTS more vegetable ideas: 80 Delicious Ways to Eat More Vegetables

March is National Nutrition Month. For dietitians, every DAY is “Nutrition Month”. Every March however, dietitians throughout Canada ramp things up with an annual reminder for Canadians to seek nutrition information from reliable sources in these times of many ‘alternative’ facts. (For more on the Nutrition Month, check out Dietitians.ca and nutritionmonth2017.ca)

This year’s Nutrition Month theme is “taking the fight out of food”. One area where there are many fights and much confusion is with gut health or digestive woes. There are many savvy marketers making ALOT of money in this realm!

In addition to seeing ourselves in the mirror, imagine if we could walk through a giant x-ray machine and see the INSIDE of our body. What kind of shape would it be in? Thinking about eating from the inside out, helps in choosing nourishing food that will pass through our body smoothly and healthfully.

3 Big Digestive Woes for Many

Wondering if you’re gluten-intolerant?

If truly intolerant to gluten, you’ll have all kinds of symptoms that can range from bloating and gas to headaches and skin rashes after eating foods containing gluten. Pick up dietitian Shelley Case’s book, The Gluten Free Diet, for a starting point if suspecting you might be gluten intolerant.

There’s a very long list of symptoms that can be associated with gluten intolerance or celiac disease

It’s logical to be suspicious of gluten if you experience symptoms after eating foods (or beverages) containing B.R.O.W (Barley, Rye, Oats and Wheat) and find relief when eliminating them from your diet

Before going off these nutritious foods for life, talk to a dietitian to ensure your food intake stays well balanced and enjoyable

2. Do I need pro-biotics?

You’ve heard about pro-biotics…if you’re wanting/needing more good gut bacteria, before taking a number of supplements, keep eating probiotic-rich yogurt and fermented foods, but also ramp up the PRE-biotics in your diet.

Gut enhancing pre-biotics don’t get the same spotlight as the pro-biotics, but they deserve it equally. Pre-biotics contain non-digestible fibre (including a really great fibre called inulin) that passes through the small intestine and hangs out in the large intestine where it’s fermented by good gut bacteria

This can be habit-related in many cases and not necessarily a sign of any underlying disease or problematic food. Passing gas is normal, up to 25 times a day!!!

If you’re excessively gassy, look at eliminating these potential culprits:

Swallowed air from eating too fast, using straws and/or sipping from water bottles and lids on cups

Gum chewing – it can cause swallowing excess air. Gum commonly also contains sugar alcohols like sorbitol and mannitol which aren’t digested. These can also be present in some energy bars and certain candies.

Individual gas-causing foods – such as those in the cabbage-family of vegetables (broccoli, cabbage, Brussels sprouts, cauliflower – all highly nutritious and worth eating), onions and garlic, as well as carbonated beverages

Very fatty foods and heavily spiced foods can also be gas-causing for some people

If you suspect you have IBS (Irritable Bowel Syndrome), talk to your dietitian before eliminating anything or starting a FODMAPS elimination diet. (If you haven’t heard of FODMAPS, it’s worth googling. Look for information from registered dietitians and Monash University out of Australia.)

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